Next week… Super Vegan Mac & Cheese This-super-duper mac and cheese comes with a delicious vegan twist: chifferini pasta curls baked in a rich, creamy almond-based sauce with heaps of organic veg, a crispy breadcrumb topping and a drizzle of thyme oil.* For more recipe inspiration head to abelandcole.co.uk/recipes
Send us your food snaps! #myabelandcole
RP 0000
*we’re a seasonal lot, so while we do our best to stick to the menu, next week’s ingredients are subject to change based on availability
Recipe
Saucy Lemon Chicken with Stir-Fried Veg & Rice This saucy number features nuggets of organic chicken, stir-fried with bright, fresh veg in a sharp and sweet lemon sauce, served with fluffy white basmati rice on the side.
abelandcole.co.uk
Get organised. you’ll need...
Ingredients from your box* ½ tbsp sesame oil 50g tamari 40g honey 2 lemons 1 carrot 1 red pepper 100g cavolo nero 1 tbsp cornflour 250g diced chicken leg 150g white basmati rice From your kitchen 550ml boiling water Sea salt Equipment 2 measuring jugs Vegetable peeler Small pan with lid Wok or deep frying pan
Saucy Lemon Chicken with Stir-Fried Veg & Rice
and boil your kettle. Pour ½ tbsp sesame oil 1 Fill into a heatproof jug and stir in 1 tbsp of the tamari (keep the rest for later) and all the honey. Squeeze in the juice from both lemons. Pour in 250ml boiling water and stir to mix. Set aside. and peel the carrot. Slice it into 1cm-thick 2 Trim rounds on the diagonal. Halve the red pepper and scoop out the seeds and white pith. Roughly chop the pepper. Trim the dry ends off the cavolo nero and finely slice the leaves. 1 tbsp cornflour onto a plate and add the diced 3 Tip chicken leg. Turn to coat all the pieces. the rice under cold water and then tip it into 4 Rinse a small pan. Add 300ml boiling water and a pinch of salt. Cover, bring to the boil and then turn the heat right down. Simmer very gently for 8 mins till all the water has been absorbed, then take off the heat and leave to steam, lid on, for 5 mins.
Takes about: 35 mins Serves: 2 people
2 portions of fruit & veg Wash the fruit & veg before you begin
the rice simmers, warm a wok or deep 5 While frying pan for 2 mins on a medium-high heat
NOTES
then add ½ tbsp olive oil and the chicken, shaking any excess cornflour onto the plate (keep the cornflour for later). Fry for 6-8 mins, turning once or twice, till the chicken is golden brown all over. Lift out of the pan and pop on a plate. the veg to the wok and tip in the leftover 6 Add cornflour. Stir fry for 1 min. Pour in the stock, bring to the boil and then turn the heat down and simmer for 5 mins. Add the chicken back to the pan and simmer together for 5 mins. the lemon sauce and add a splash more 7 Taste tamari if you think it needs it. Fluff the rice with a fork and divide it between 2 warm bowls. Spoon over the chicken, veg and lemon sauce and serve straight away.
Nutritional information
Per Per 100g serving
Energy (kJ)
359
2639
Energy (kcal)
85
625
Fat (g)
1.6
11.8
of which saturates (g)
0.3
2.2
Carbohydrates (g)
12.1
88.9
of which sugars (g)
3.4
25
Protein (g)
5.1
37.5
Salt (g)
0.52
3.82
This info is based on an average serving and doesn’t include any extra added salt and pepper. *We’ve weighed everything out for you. You just need to measure the teaspoons and tablespoons.
Next week… Super Vegan Mac & Cheese This-super-duper mac and cheese comes with a delicious vegan twist: chifferini pasta curls baked in a rich, creamy almond-based sauce with heaps of organic veg, a crispy breadcrumb topping and a drizzle of thyme oil.* For more recipe inspiration head to abelandcole.co.uk/recipes
Send us your food snaps! #myabelandcole
RP 0000
*we’re a seasonal lot, so while we do our best to stick to the menu, next week’s ingredients are subject to change based on availability
Recipe
Tomato & Mozzarella Grilled Gnocchi Tender pillows of gnocchi are bubbled in a rich, homemade tomato sauce, topped with fresh mozzarella and grilled till golden. Served with a lemony carrot ribbon salad on the side for refreshing zing and crunch.
abelandcole.co.uk
Get organised. you’ll need...
Ingredients from your box* 1 onion 1 celery stick 2 garlic cloves 1 tsp dried oregano 400g tin of cherry tomatoes A handful of rosemary, leaves only 2 carrots 1 lemon 400g gnocchi 100g mozzarella From your kitchen 2 tbsp olive oil Sea salt Freshly ground pepper Equipment Medium Pan with a lid Vegetable peeler Ovenproof dish
Tomato & Mozzarella Grilled Gnocchi
and finely chop the onion. Trim the dry ends 1 Peel off the celery stick and then finely chop the celery. Peel and crush or finely chop the garlic. Pick the rosemary leaves off their sprigs and finely chop them. Pour 1 tbsp olive oil into a pan and warm it to a medium heat. the onion, celery and garlic to the pan. Tip in 1 2 Add tsp dried oregano, the rosemary and a pinch of salt and pepper. Fry for 5 mins, stirring occasionally, till softened. the tinned cherry tomatoes into the pan. 3 Pour Season with a pinch of salt and pepper. Bring to the boil, then reduce the heat to a gentle simmer and cook for 10 mins. Stir every few mins.
Takes about: 30 mins Serves: 2 people
2 1/2 portions of fruit & veg Wash the fruit & veg before you begin
make the carrot ribbon salad. Trim 4 Meanwhile, and peel the carrots, then use the peeler to shave
NOTES
the carrots into ribbons. When you get to the cores, finely chop them. Pop the carrots into a bowl. Squeeze the lemon juice into a separate bowl, and whisk in 1 tbsp olive oil and a little salt and pepper to make a dressing. Set aside. your grill to medium-high. Stir the 5 Preheat gnocchi into the tomato sauce to coat it, then tip the gnocchi and sauce into an ovenproof dish. Roughly tear the mozzarella and scatter it over the top. Crack over a little black pepper and slide the dish under the grill. Cook for 5 mins, till the cheese is golden and the sauce is bubbling. the carrot ribbons with the lemon dressing 6 Toss and serve the grilled gnocchi with the carrot salad on the side.
Nutritional information
Per Per 100g serving
Energy (kJ)
419
2715
Energy (kcal)
101
654
Fat (g)
4
25.9
of which saturates (g)
1.4
9.1
Carbohydrates (g)
12.2
79.1
of which sugars (g)
2.8
18.1
Protein (g)
3.3
21.4
Salt (g)
0.53
3.43
This info is based on an average serving and doesn’t include any extra added salt and pepper. *We’ve weighed everything out for you. You just need to measure the teaspoons and tablespoons.